Crescent City Crossfit – Functional Fitness
Warm up
200m Run
10L/10R Banded Side Steps
10 Banded Air Squats
10F/10B Banded Zig Zag Steps
10 Banded Glute Bridges
200m Run
10 Bird Dogs
10 Push Up to Down Dog
10L/10R Thoracic Rotation @ Bottom of Squat or From Spider-Man Lunge
10 No Push Up Burpees
Metcon
MOVE STEADY DAY
30min TIME CAP
Metcon (Time)
50-40-30-20-10
Calorie on ANY Machine
Walking or In Place Lunges
10-8-6-4-2
Strict Pull-Ups
RX+ = Vested
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Modify Pull-Ups as Needed BUT Must be High Difficulty! – 2:1 Pull-Ups to Ring Rows
Can Spice Up Lunges Only by Making Them Weighted
Accessory
OPTIONAL
Bent Over Row (5×8)
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Superset EACH Set With a MAX Set of Barbell Roll Outs
